Last updated on April 23rd, 2018 at 03:39 am
The other day, I really felt like eating some comfort food but I didn’t want to eat something unhealthy so I decided to switch a family favourite recipe using cauliflower instead of potatoes.
My boyfriend was home that day and I wasn’t sure how he would like a cauliflower-based Shepherd’s Pie as he’s a huge carb eater, but he devoured an entire baking dish (2 portions).
He said he really loved it and never thought you could eat cauliflower that way. Since I am French Canadian, the version that I have eaten all my life is called Pâté chinois, and is usually made with ground beef, kennel and creamed corn, and mashed potatoes.
It’s also usually smothered in Ketchup. However, corn, potatoes and ketchup are extremely high-carb so I decided to use different low carb alternatives and make myself a Low Carb Shepherd’s Pie!
When I first made this recipe, I wasn’t sure if the mashed cauliflowers could replace that potato taste and the ketchup, but I found that adding the cheese to the mashed cauliflower and over it was the game changer.
The flavour of the mashed cauliflower and the meat mixture went really well together 🙂
I think baking it in the oven is necessary to melt the cheese obviously, but also to incorporate the flavour of the beef and cauliflower together.
I decided to use my stick blender to mash the cauliflower as it makes less mess than a blender or food processor and it’s less work than a potato masher. I used some some baking dishes and separated the pie into 2 for 4 servings.
Every time my boyfriend comes over, I always need to prepare extra food because he eats so much!!! He’s super skinny and yet he eats so much carbs. Japanese people have a carb-heavy diet and remain thin so they must have a different metabolism.
I wish I could have his metabolism, but alas, it doesn’t work that way! Fortunately, he doesn’t mind eating my low carb food and enjoys it very much, but eats a lot of it.
Low Carb Shepherd's Pie
- 1 carrot
- 3 celery sticks
- 1 onion
- 2 cloves garlic
- 500 g ground beef (or pork)
- 1 tsp Himalayan salt
- 1 tsp black pepper
- 1/2 tsp garlic powder
- 1 tbsp tomato paste (about 18g)
- 2 tbsp extra virgin olive oil
- 1 medium cauliflower (about 500g)
- 2 tbsp heavy cream
- 1/2 cup mozzarella
- 1 tbsp salted butter
- 1/2 tsp Himalayan salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- pinch parsley
- 1/2 cup mozzarella
- Preheat the oven to 210C/410F.
- Peel and dice the carrot. Dice the celery sticks and onion, and mince the garlic.
- In a large frying pan, heat the oil and add the vegetables to the pan. Cook on medium heat for 2-3 minutes, until soft, and add the ground beef. Cook for 2-3 minutes, until browned, and add the salt, pepper, garlic powder and tomato paste. Cook for another minute until the seasoning has all been incorporated. Turn off heat and transfer the meat to a baking dish. I used two 6.5x3.5'' baking dishes.
- Clean and cut the cauliflower and put them to boil in a large pot until soft, about 6-7 minutes. Drain the water, and add the cream, 1/2 cup of cheese, butter, salt, pepper and garlic powder to the pot. I used a stick blender to mash the cauliflower, but you could transfer the ingredients to a blender or food processor, or mash really hard with a potato masher.
- Spoon the mashed cauliflower over the meat mixture.
- Sprinkle the other 1/2 cup of cheese over the cauliflower. Sprinkle some parsley over the cheese. Place the baking dish into the oven on the highest rack and bake for 10 minutes, or until the cheese has melted and has a nice golden colour. Take out of the oven and enjoy!
NotesGet the equipment used here:
White with Tescom stick blender blend cup THM311-W
Set 4 Individual Portion Oven-to-Table White Porcelain Casserole Baking Dishes
Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).
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